Rise and Shine: Three Steps to a Morning Ritual that Supports Your Mental Health and Wellness
Contributed by Dalia Hinojosa, LPC-Associate - Reviewed and Supervised by Chelsea Fielder-Jenks, LPC-S, CEDS-S
Mornings tend to have a bad reputation for being rushed and stressful - but they don’t have to be! Having a morning routine or “morning ritual” can help individuals feel less anxious, empowered, and in control. Taking the time to plan how you want to feel in the morning instead of letting feelings take the wheel can put you in a state of “responding” rather than “reacting”.
Responding vs Reacting
“Responding” is deliberate, whereas “reacting” tends to be more of a knee jerk or impulse. When we start our day reacting rather than responding, it can lead to some unfavorable results such as experiencing high stress and anxiety, which can take a toll on our brain and body. This is why planning out some morning habits that help you prioritize your mental health can be a game changer!
With a little planning, an intentional morning ritual allows you to “respond” to your morning, rather than start the day off “reacting.”
Steps to Create a Morning Ritual
Step 1 - Decide how to you want to feel in the morning.
Do you want to feel rested, calm, focused, balanced, accomplished, energized, connected? Get intentional about what you want to get out of each A.M.
Step 2 - Pick two or three actions you can take in the morning that are aligned with how you want to feel.
Start small. Rome wasn’t built in a day! Even the smallest actions can cause big mindset shifts. For example, if you want to feel focused in the morning, making a to-do list can give you that sense of direction and concentration.
Step 3 - Be kind to yourself.
Changes are difficult! Give yourself lots of self-care and encouragement while shifting your morning routine. Remember that new habits take practice and years of just running out the door will take time to restructure.
Below are some activity ideas for your morning ritual. Feel free to experiment and see what works best. If you need help building your own morning routine, ask your therapist for help. Not only can a therapist keep you accountable to your goals but they can also help you build a routine that feels right for you.
In recovery from an eating disorder and need some meal support? Join our Mindful Morning Meal Groups with our Therapist & Dietitian team of support.
Activity Ideas:
Take time to fix breakfast for yourself
Set a wake up time that gives you more time in the morning
Write down 5 things you’re grateful for
Make your bed
Meditate for 5 min
Stretch for 5 min
Walk the dog
Make a soothing cup of tea
Journal for 5 min
Meet up with a friend for a morning walk
In conclusion, getting started on a morning ritual is a fun way to prioritize your mental health first thing in the morning. Changing long standing habits can be difficult at first but with a little consistency, you can make big changes!